Posted in Health & Beauty, Random Tidbits

wide awake

This is an interesting article to all suffering from Insomnia. Anyway, maaga ako nagising wahahaha..

Curing Insomnia Without the Pills

Better sleep doesn’t have to come in a pill.

For people with chronic insomnia, studies show that simple behavioral and psychological treatments work just as well, and sometimes better, than popular medications, according to a report in The Journal of Family Practice.

The medical journal Sleep last year reported on five high-quality trials that showed cognitive behavioral therapy helped people suffering from insomnia fall asleep sooner and stay asleep longer. Another American Journal of Psychiatry analysis of 21 studies showed that behavioral treatment helped people fall asleep nearly nine minutes sooner than sleep drugs. In other measures, sleep therapy worked just as well as drugs, but without any side effects.

The behavioral strategies for better sleep are deceptively simple, and that’s one reason why many people don’t believe they can make a difference. One of the most effective methods is stimulus control. This means not watching television, eating or reading in bed. Don’t go to bed until you are sleepy. Get up at the same time every day, and don’t nap during the day. If you are unable to sleep, get out of bed after 15 minutes and do something relaxing, but avoid stimulating activity and thoughts.

So-called sleep hygiene is also part of sleep therapy. This includes regular exercise, adding light-proof blinds to your bedroom to keep it dark and making sure the bed and room temperatures are comfortable. Eat regular meals, don’t go to bed hungry and limit beverages, particularly alcohol and caffeinated drinks, around bedtime.

Finally, don’t try too hard to fall asleep, and turn the clock around so you can’t see it. Watching time pass is one of the worst things to do when you’re trying to fall asleep.

It may be hard to believe, but studies show these simple steps really do make a meaningful difference for people with sleep problems. These interventions are based on the notion that thoughts and behaviors can “hyper-arouse” the central nervous system and deregulate sleep cycles, resulting in chronic insomnia, reports Family Practice.

If these steps don’t work, talk to your doctor about a referral to a sleep therapist, who can also teach you additional relaxation techniques to help bring on sleep. Sometimes, a therapist might work with you to reset your sleep-wake schedule, a more involved process whereby patients adjust their bedtime each night over the course of a few weeks.

source: nytimes dot com

Guilty yata ako sa maraming bagay na dapat hindi mo gawin para maiwasan ang Insomnia:

I watch tv everynight until 12am, tapos dun pa lang ako matutulog at madalas hindi na ako inaantok.

Normally nakakaramdam ako ng pagka-antok ng 10pm pero pinipigilan ko kasi nga gusto ko pa manood ng tv.

Kapag naman hindi ako makatulog tingin ako ng tingin sa oras.

Minsan ang dami ko pang iniisip na kung anu-ano lang. Automatic kasi eh kahit hindi ka mag-isip, kahit ang nasa isip mo lang ay yung mga nangyari ng araw na un.

Minsan umiinom ako ng juice. Minsan naman tsaa. May nakapagsabi sa akin na huwag daw akong uminom ng tsaa kasi hindi daw ako makakatulog. Minsan hindi nga ako nakakatulog pero minsan naman masarap ang tulog. Kaya hindi ko alam kung ano ba talaga.


7 thoughts on “wide awake

  1. …la, housemate ko naman super pampatulog nya ang warm milk…kung hindi ka naman lactose tolerant, try mo magmilk before magsleep.:p
    …hirap din ako makakuha ng tulog…kelangan ko kasi lagi ng pampagising (kape+yosi+redbull)…kaya pag dating ng tulugan, iniiyak ko na lang para makatulog ako, it works.;p

    Rhapsody: waaaaah pampatulog mo yan?!#@!**? hmmmn.. yup noon umiiyak na ako dahil hindi makatulog tapos sabay tapat ng mukha sa electric fan.. para antukin man lang.

  2. the same thing happens to me when I watch late shows and the better the show the harder the time I have going to sleep afterwards. If I watched a boring show, I didn’t have a problem getting to sleep but then what’s the point in watching the show?

    Inasmuch as you can make the mind empty and blank, that’s what I try to do afterwards when I’m in bed. I try to empty my mind like emptying a glass of water, turn in upside down.Void of memories. And then I try to relax as much as possible, will my muscles to the most inactive state and my pulse to the lowest rate.

    Then slowly, I fill my mind back, piecemeal with the simplest and warmest of memories. Starting with the memories of my childhood when I didn’t have any worries and it didn’t take much to make me happy. Everything was simple and it was a happy time in my life.

    I remember a girl when we were very young.

    One day when school was out, a couple of my friends and I went to the schoolgrounds to play and she happened to be there with some of her friends too. We played kids game for a while and later this girl and I somehow managed to get ourselves separated with the group and we found ourselves alone in the building’s empty and massive hallway, seated side by side with our backs propped against the wall. Words were exchanged softly and without any feeling of awkwardness or even hint of conscious intentions our arms touched and our hands locked. For a long time. At least, that’s how it felt. And physically that was the extent of what happened between us that day, and the words were even more innocent. We were fourth-graders. But there seemed to be a tacit understanding…the memory and the warm feeling has defied time.

    I still remember her. A very pretty girl, I thought…I hope she’s well.


    Rhapsody: naks! reminiscing………. 😉

  3. halu….

    may insomia krin ba sis?… naku! ako meron.. since i was in college pa.. ang tagal kong maka tulog eventhough nararamdaman ko na ang antok around 9pm at naka hilata na ako sa bed… pro panay ikot ng ikot lng ako sa kama ko… hanggang makatulog… un nga lng around 2am na ang tlgang tulog ko… tapos ma ggcng ng 7:30am to do householdchore… ang hirap ano?…– hndi nman ako mahilig manuod ng tv at hndi ako umiinom ng juice at taa even gatas… hay ewan!

    musta?.. take care

    143v- vera 🙂

    Rhapsody: Yup meron pero nawala na toh eh.. last week lang ulit kasi sunud-sunod na gabi na naman ako nagpakapuyat kakapanood ng tv at nakikipagchickahan pa. ayan mejo umatake na naman tuloy… pero im sure mawawala rin ito 😉 !

  4. you should get a massage to help you relax before you go to bed.

    Rhapsody: No need for that… pilitin ko na lang makatulog. masasanay din ako ng laging 12am ang tulog heheheh..

  5. haha! ako rin i cry myself to sleep. it always works, ok… not all the time 😀 … once i was told to apply vicks vaporub (with your eyelids closed) on both lashes, top and bottom para you’ll refrain from opening your eyes kasi nga the vicks might get into ur eyes, then makakatulog ka na, basta parang gano’n. it got into my eyes, sobrang hapdi it made me cry. so i wasn’t sure then whether it was the vicks or the crying that put me to sleep that night. haha

    Rhapsody: na-try ko din yan pero once lang kasi nga nung pumasok sa mata ko, ang hapdi kaya sabi ko wag na lang.. heheh..

  6. “Finally, don’t try too hard to fall asleep, and turn the clock around so you can’t see it. Watching time pass is one of the worst things to do when you’re trying to fall asleep.”

    Yan… naguilty ako jan… haha… tip para madaling makatulog: instead of counting jumping sheeps, try counting your blessing… good night… haha…

    Rhapsody: Heheh.. oo nga at least worth it ang pagbibilang dibah… 😉 i’ll link u up ha!

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